I adore planning out meals for the week, shopping and then cooking each night. I love the challenge of finding something that's healthy but interesting and delicious. And now, lucky readers, I'm going to start sharing my plans each week, along with relevant recipes:
Sunday - Yakitori (chicken skewers) with green onions and miso sauce, served with brown rice
Monday - Light Italian Wedding soup (turkey meatballs, escarole, tomatoes and white beans)
Tuesday - Salmon with miso glaze and roasted baby red potatoes
Wednesday - Kale with white beans and sweet Italian chicken sausage
Thursday - Light Sesame Chicken with broccoli and brown rice
For the recipe, I'm going to share this simple miso glaze that we used on the chicken skewers. It was absolutely delicious and covered about 4 skewers (1/2 lbs chicken thighs)
3 tbsp red miso
3 tbsp sake
2 tbsp mirin
1 tbsp sugar or honey
Whisk together the ingredients in a small saucepan over medium heat until sugar is dissolved. On a hot, preheated grill, use to baste skewers of boneless, skinless chicken thighs and fat green onions cut into 1 1/2 inch lengths.
As a side note, be sure to wait until the chicken is seared before trying to turn them. They should release from the grill more easily once the outside is seared. You don't need to use any additional oil with this.
The meal with chicken thighs and a cup of brown rice is 627 calories, 18% fat (12.4 g), 34% protein (52.8 g), 48% carbs (74.5 g, 5.7 fiber).
This is a calorie-dense meal, but it has a great balance of fat, carbs and protein. Plus, it's soooo good!
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